1 Recipe 3 Ways: Cauliflower “Fried Rice”- Plant-based, Meat, or Quick & Easy

1 Recipe 3 Ways are staple meals in our family since we have both plant-based and meat eaters. I developed a plant-based recipe with a meat option plus a simple version using pre-made ingredients from the grocery store.

I do a lot of cooking from scratch to meet the dietary needs in our family. To balance out all this cooking, I need some healthy quick meals too. This is one recipe that can meet your needs any day of the week:

  • Plant-based
  • Meat Option
  • Quick & Easy

The original recipe for Cauliflower “Fried Rice” is easy and quick with about 20 minutes of prep time and 20 minutes of cooking time. If you don’t want to cut any vegetables try the frozen Riced Cauliflower Stir Fry from the freezer section at Trader Joes. If you would like to add some meat to this dish, I would suggest the frozen shrimp from Trader Joe’s.

I usually make my own cauliflower rice. Sometimes I chop it by hand, but typically use my food processor. When using a food processor, chop the cauliflower into 2-3″ chunks and process in small batches. Pour the cauliflower rice in a bowl and re-chop any larger pieces. You will need 6 cups for this recipe. If you have extra cauliflower rice, freeze it in zip-lock bags. You can also buy cauliflower rice pre-cut in both the produce section and the freezer section of most grocery stores to eliminate this step.

I like this “fried” rice recipe because of the taste, but it also uses only 1 teaspoon of coconut oil (I actually add closer to 1 tablespoon). I sauté the onions in the oil and then add water to keep it from sticking. The tasty sauce has sesame seed oil, coconut aminos and honey. Coconut aminos is a healthy wheat-free substitute for soy sauce. It is a staple in my home. I hope you and your family enjoy this meal as much as we do.

Cauliflower 'Fried Rice': Plant-based Option

  • Servings: 3
  • Print

Credit: Medical Medium Thyroid Healing


1 medium cauliflower (about 6 cups)
1 teaspoon coconut oil
1/2 red onion, chopped
1 inch ginger, minced
3 garlic cloves, minced
1 large carrot, diced
1 red pepper, diced
2 stalks celery, diced
1 cup peas
1 teaspoon sesame oil
2 tablespoons coconut aminos
1/2 teaspoon honey
1 teaspoon salt
1/2 jalapeno (optional)
1 cup cilantro
1/4 cup almonds, chopped (optional)
2 teaspoons sesame seeds
1 lime


  1. Cut cauliflower into florets and place into a food processor. Pulse until the cauliflower achieves a coarse rice texture. Use a nut milk bag or cheese cloth to wring extra moisture out of the “rice” and then set it aside. (My cauliflower typically doesn’t have enough moisture in it so I skip this step.)
  2. Heat 1 teaspoon (I use a little more) of coconut oil in a large pan and sauté the onion over medium-high heat until translucent and cooked through. Add water by the tablespoon as needed to prevent sticking. Place the ginger, garlic, carrot, bell pepper, celery and peas in the pan with the red onion and continue to cook for 5 to 7 minutes until the vegetables begin to soften. Add the cauliflower rice, toasted sesame oil, coconut aminos, honey, and sea salt to the pan and stir well to combine. continue to cook another 5 to 7 minutes until cauliflower rice is tender.
  3. Serve the cauliflower “fried” rice topped with jalapeno (if desired) along with cilantro, chopped almonds, sesame seeds and a generous squeeze of lime juice.

Cauliflower 'Fried Rice' with Shrimp: Meat Option


Trader Joe’s frozen Shrimp


The shrimp is pre-cooked. Thaw and heat according to package directions. I used about 1/2 package. Serve with either homemade Cauliflower “Fried Rice” or pre-made frozen Trader Joe’s Riced Cauliflower Stir Fry

Cauliflower 'Fried Rice': Quick & Easy Option


Trader Joe’s frozen Riced Cauliflower Stir Fry


Cook according to package directions.
Serve with shrimp or meat of your choice if desired.

Here is my video on making Cauliflower “Fried Rice”.

2 thoughts on “1 Recipe 3 Ways: Cauliflower “Fried Rice”- Plant-based, Meat, or Quick & Easy

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